Month: April 2023

World Health Day: 5 easy steps to get healthier

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Wouldn’t it be nice if there were some undiscovered ingredient, and one bite of it would cure all our health concerns?

There isn’t one, sadly.

But scientists do know the recipe to better health, and it is a long-term practice of good habits when it comes to sleep, eating, exercise, socialization and stress.

In honor of the 75th anniversary of the World Health Organization, here are the factors that add up to better health and what you can do today to improve in these areas.

Ask your doctor if you have specific concerns in any of these areas.

A bad night’s rest doesn’t just mess with your concentration during the day. So far this year, CNN has reported that not getting enough sleep can increase your risk of mood problems, asthma, stroke and longevity.

Sleep is kind of a big deal.

The US Centers for Disease Control and Prevention recommends that adults get at least seven hours of sleep a night — but quality is important as well.

To get more good sleep, research shows it’s important to set a schedule for going to bed and waking up, follow a nighttime routine to tell your brain it’s time to go to bed, keep your bedroom dark and cool, turn away from the screens early, and don’t lay in bed if you are having trouble sleeping.

People’s individual bodies need different things, but is there a best way to guide your nutrition?

According to many scientific studies and U.S. News & World Report’s annual rankings, it’s the Mediterranean diet.

Don’t let the word diet fool you — this isn’t a restrictive philosophy to manipulate your body weight. The Mediterranean diet is a way of eating that features simple, plant-based cooking, with the majority of each meal focused on fruits and vegetables, whole grains, beans and seeds, with a few nuts and a heavy emphasis on extra-virgin olive oil. Fats other than olive oil, such as butter, are consumed rarely, if at all, and sugar and refined foods are reserved for special occasions.

Numerous studies have found the Mediterranean diet can reduce the risk for diabetes, high cholesterol, dementia, memory loss, depression and breast cancer.

Scientists have long known that exercise is good for a healthy body, but research has shown it’s also important for a healthy mind.

The US Department of Health and Human Services recommends that people between the ages of 18 and 64 engage in at least 150 minutes of moderate physical activity or 75 minutes of vigorous physical activity each week, as well as muscle-strengthening activities at least twice a week.

The good news is even if you can’t get there right now, adding even a little bit will help.

Research published earlier this year showed that even 11 minutes of exercise a day can lower your risk of cancer, cardiovascular disease or premature death.

Many people place a lot of importance on some of the health behaviors often thought of as more physical, but social and emotional factors deserve our attention as well.

And good, strong friendships are key to not just alleviating our stress and improving emotional well-being, but also boosting markers of our physical health, according to the latest research.

People should grow this area of health by investing more in a feeling of community, experts have suggested.

They also stressed the importance of making friendship a priority in your schedule: Text a friend that you haven’t talked to in a long time, commit to meeting one new person a month, host a dinner party or join a class.

Strong bonds won’t happen overnight, but starting small and prioritizing friendships as an important part of your life can bring more happiness, less stress and more support, workplace belonging expert Adam Smiley Poswolsky told CNN earlier this year.

“Even when — especially when — their friend is struggling or going through something hard,” said Poswolsky who is also author of “Friendship in the Age of Loneliness: An Optimist’s Guide to Connection.” “You know someone is a true friend when they have your back when you’re sick, when you lose your job, when you make a mistake, when you’re going through a break-up, when you’re stressed, when you’re sad.”

I know I’ve heard it every time I go to the doctor for any concern: Whatever it is, it gets worse with stress.

Sure enough, stress can send a body into fight or fligh, which raises cortisol. Higher levels of cortisol can exacerbate health conditions such as cardiovascular disease, diabetes and chronic gastrointestinal problems, according to the Cleveland Clinic.

Stress can also cause or contribute to anxiety, irritability, poor sleep, substance abuse, chronic distrust or worry, and more.

Fortunately, a balanced diet, good sleep, exercise and social support can help with stress reduction. It can also help to explore breathing and meditation techniques.

You may be thinking, I am already stretched thin in my day — adding in all these health behaviors will cause stress by itself.

The good news is that these habits are best added with small, manageable changes over a period of time.

Approach your goals one bite at a time and with a plan, flexibility, fun and support, and you may soon find you’ve made the changes you are looking for, said Katy Milkman, the James G. Dinan Professor at the Wharton School of the University of Pennsylvania, author of “How to Change: The Science of Getting From Where You Are to Where You Want to Be.”

Sign up for CNN’s Stress, But Less newsletter. Our six-part mindfulness guide will inform and inspire you to reduce stress while learning how to harness it.

The Best Grocery Buys When Money Is Tight

Most food items at the supermarket these days, including bread, eggs, and milk are considerably more expensive than they were in the recent past. And you can expect to continue to feel pain at the checkout container. As the USDA notes, food prices for bread, meats, and much more are predicted to increase anywhere between 3 percent and more than 11 percent in 2023. Makes you want to get in the habit of cutting coupons, huh?

Compounding the problem for cyclists and other athletes is the need to go bigger on calories to support training and racing needs. This can make for a very expensive grocery cart.

Though it can be more challenging than ever to eat well on a budget, the great news is that you can still find several nutrient-dense, performance-benefiting foods in the supermarket aisles that have a less demanding price tag.

 

The Best Grocery Buys When Money Is Tight

When you want to save a few bucks, adding these cheap healthy foods to your grocery list will go a long way in keeping your food budget from spilling over.

The Best Cheap and Healthy Foods to Add to Your Cart

1. Mussels

mussels saute

Carlo A//Getty Images

As the costs of fresh seafood rise, it appears that fewer Americans are spending time shopping at the fish counter. But among the cuts of pricey salmon and sea bass, mussels remain a cost-conscious choice, yet one few people think about for a weeknight dinner. Ringing in at only about $3 a pound (costs can fluctuate a bit depending on the time of year and where you purchase them), these shellfish offer a fantastic amount of briny-tasting nutrition for your dollar.

For starters, mussels are a great source of protein, with every 3 ounces of the fish supplying about 20 grams of protein to support muscle recovery and building, both key to being a stronger cyclist. Mussels also provide very high amounts of vitamin B12—a serving has more than 3 times the daily need—which the National Institutes of Health says is required for a healthy central nervous system, healthy red blood cells, and the production of DNA.

Other nutritional highlights include notable amounts of selenium, iron, phosphorus and even vitamin C. As a bonus, farmed mussels are widely considered one of the most environmentally sensitive seafood buys you can make.

Fresh mussels have a limited shelf life, and you should consume them within 24 to 48 hours of purchase. Most retailers are going to sell them to you in a two-pound bag, which is enough to serve two people.

→How to add it to your plate: To prepare, place about 1 cup of liquid such as water, broth, beer, wine, or coconut milk in a large saucepan, bring to a boil, add mussels, reduce heat to medium-low and simmer covered until they open up. Do not overcook the mussels because they will become tough and shrink; it will only take a few minutes to cook them. Discard any mussels that have not popped open. You can season the cooking liquid with everything from chopped shallots to fresh herbs to pesto to curry paste. Cooked mussels can also be removed from their shells and added to soups, pasta dishes and salads.

You can also find bags of fully cooked mussels in the frozen seafood section of many grocers which are even more convenient.

2. Dry Lentils

lentil bolognese

Enrique Díaz / 7cero//Getty Images

Eating plant-based foods, like lentils, more often is certainly easier on your bank account. A study in The Lancet Planetary Health that analyzed feeding patterns from 150 countries found that for wealthier countries, like the U.S., eating a diet higher in plant-based foods may be from 22 percent to 34 percent less costly when compared with other types of diets that are higher in animal-based foods.

With a benevolent price tag of $2 or less a pound, a bag of dry lentils delivers a huge nutritional bang for your buck. On top of protein (18 grams in a 1-cup cooked serving), the legumes provide huge amounts of fiber—about 16 grams in a cup of cooked lentils. That’s worth noting when you consider that most people struggle to meet their daily fiber requirements, which is at least 25 grams of fiber per day for women and 38 grams for men, or 14 grams for every 1,000 calories consumed.

Lentils also provide a laundry list of essential micronutrients including iron, phosphorus, thiamine, and folate. A recent investigation published in the journal Diabetes Care suggests that greater dietary folate intake is associated with a lower risk of developing diabetes.

→How to add it to your plate: A bag of dry lentils will last you several meals. And unlike dried beans, lentils do not require a pre-soak before cooking. Simply simmer dried green or brown lentils in a pot of water until tender, about 20 minutes. Don’t overcook or they will turn mushy. Use them in soups, salads, chili, curries and veggie burgers. Lentils can also stand in for ground meat when making a Bolognese-style sauce for pasta night.

3. Millet

sweet millet porridge with dried fruits

Iuliia Bondar//Getty Images

While other grains, like quinoa and farro, get all the press, inexpensive millet still largely flies under the culinary radar in America. But you can stock your pantry with this nutritious whole grain for a budget-friendly price: A 28-ounce bag will set you back only about $5. It might be even cheaper if purchased from bulk bins.

Long a staple grain in Asia and Africa, millet has a great corny flavor along with a range of useful nutrients for active bodies, including B vitamins and magnesium. One study in the journal Hypertension suggests that a greater intake of magnesium could have a positive effect on blood pressure numbers.

Not to be overlooked is that the grains supply the complex carbohydrates (20 grams in each ½-cup cooked) that cyclists need to power their rides. Millet is gluten-free, which makes it a good whole-grain carb option for those who need to steer clear of gluten.

→How to add them to your plate: To prepare, simply simmer 1 cup millet in 2 cups water or vegetable broth and a couple of pinches salt until tender and the water has been absorbed, about 20 minutes. Remove from heat, let stand covered for 5 minutes, and then fluff with a fork. Try mixing the cooked grains with chopped vegetables and a dressing for a healthy salad. Toss in cooked lentils for a more substantial main dish. Google “millet tabouleh” for a switch-up to using bulgur. Millet can also be made into porridge similar to oats.

4. Raisins

trail mix, raisins, cheap healthy foods

lacaosa//Getty Images

If you are looking for a way to trim the cost of how you fuel your time on the saddle, consider low-cost raisins as a solid option. Calorie for calorie, they are certainly less expensive than packaged gels and chews. One study (albeit small) in the Journal of the International Society of Sports Nutrition found that raisins were just as effective as chews at helping people keep up their endurance without any noticeable differences in gastrointestinal issues.

Another investigation in the Journal of Strength and Conditioning Research showed that when male and female athletes were fed 1 gram carbohydrate per kilogram body weight from either raisins or sports gel 45 minutes before a one-hour cycling test, there were no differences in performance. Raisins contain fast-acting carbs in the form of glucose and fructose that, like more expensive sport nutrition products including gels, can supply working muscles with a rapid energy source.

As additional food for thought: Raisins are a source of potassium, which is important for regulating water balance in the body and improving muscular contraction.

→How to add them to your plate: If using raisins as your fuel source during rides you’ll want to eat about ½ cup for each hour of your ride to take in enough carbs. You can also use the parched grapes in homemade energy bars, balls, and trail mix. You can sprinkle them on yogurt, oatmeal, and salads, and also mix them into muffin batter to help meet overall carb needs. Finally, you can also toss raisins into salads, roasted vegetable sides, stews, and grain dishes.

5. Red Cabbage

red cabbage

dulezidar//Getty Images

We all know the pain of swinging open the fridge door only to find a container of tender salad greens that have turned into expensive mush. Thankfully, a hearty head of less costly cabbage can go a long, long way. Not only will it last for weeks in the fridge before going rotten, but red cabbage has an impressive nutritional resume, including good amounts of dietary fiber, vitamin K, and vitamin C. It’s also a source of the same class of antioxidants you’ll find in blueberries called anthocyanins.

In fact, a 2023 study in the Journal of Agricultural and Food Chemistry showed that the type of anthocyanins found in red cabbage are particularly effective at helping lower inflammation in the body and improving the gut microbiome. By acting as an antioxidant in the body, some research literature suggests that anthocyanins could help athletes better recover from workouts by lowering the degree of muscle damage.

→How to add them to your plate: Thinly sliced raw red cabbage is a good addition to salads, slaws, stir-fries, burgers, and lunch sandwiches. Braised or grilled red cabbage is a great low-cost side dish. Also, try using whole cabbage leaves as a fresh alternative to tortillas when making tacos. Red cabbage is also worthy option for making inexpensive homemade sauerkraut.

Other Cheap, Healthy Foods

Add these other budget-friendly foods to your grocery cart to help get the nutrition you need while keeping your food bill from exploding.

  • Beans
  • Beets
  • Brown rice
  • Canned sardines
  • Eggs
  • Flaxseed
  • Liver
  • Peanuts
  • Potatoes
  • Sunflower seeds
  • Steel-cut oats
  • Tofu
  • Whole chicken

Minnesota health systems are dropping masking requirements for patients, staff

Numerous Minnesota well being care methods are stress-free their masking demands in a further move away from procedures proven at the peak of the pandemic three several years in the past.

The most current to announce is Mayo Clinic, which declared in a assertion earlier this week that its program would no for a longer period need masks in “most individual care regions on Mayo Clinic and Mayo Clinic Health Program campuses” setting up April 10. Masking will as a substitute be voluntary, besides in large-chance affected individual configurations. In the assertion, Mayo officers stated they approach to notify higher-threat, immunocompromised patients to have on a mask though at their facilities.

Allina Wellbeing also plans to relieve their masking regulations at its amenities, starting April 18.

“These have been conversations that we have genuinely ongoing to have all through the pandemic,” claimed Mallory Koshiol, Allina Health’s VP of method security and good quality.

What does that necessarily mean? The information, analysis and neighborhood conversation found listed here is funded by donations from individuals. Make a present of any amount of money today to guidance this source for all people.

In October 2022, the wellbeing care process announced that staff members could clear away their masks in non-individual treatment spots, like crack rooms and offices. Koshiol claimed this announcement is section of their “stepwise approach.”

“We do have metrics that we’ll keep on to watch ongoing and must [or] if we require to reinstate [the masking mandate] we undoubtedly will,” she claimed. “Safety is our prime priority. So we will proceed to keep track of and get the job done to function to maintain that. And we know our staff are seeking ahead to observing every single other smiling and resuming some degree of normalcy immediately after lots of, quite a few yrs of sporting masks all the time.”

Those people metrics contain occupational overall health between team and group transmission costs. Koshiol claimed team, individuals and visitors can pick out to mask, and clients and guests can ask for that staff members mask when offering care.

Officials at Hennepin Healthcare stated they also system to make improvements to their masking policies. Starting off April 11, masking by staff will go on in individual-struggling with regions, like exam rooms, remedy parts and front desks, but are no longer essential in other locations, like elevators, cafeterias and convention rooms.

Masking will be optional for individuals and visitors, besides in specified eventualities, the assertion said.

Though most people today have stopped putting on masks in community, it is frequently been demanded in well being treatment configurations because the pandemic commenced three many years ago.

Steering from the Facilities for Sickness Manage and Prevention, unveiled in September 2022, claims “[h]ealthcare amenities might choose to give well-fitting facemasks as a source management possibility for visitors but must enable the use of a mask or respirator with better-level security that is not visibly dirty by persons who chose that selection based mostly on their unique desire.”

But some providers say that wellness care is diverse and should really be looked at in another way.

“There’s a lot of people in hospitals that are not actually there by their personal alternative,” claimed Dr. Jill Foster, who specializes in pediatric infectious illnesses at the College of Minnesota Healthcare Faculty and Masonic Kid’s Medical center. She said they have a good deal of significant-risk people who may perhaps not be shielded from COVID the very same way that several in the normal inhabitants are.

“I believe it will make it tough for the reason that then we are creating the susceptible sufferers be the kinds who have to advocate for by themselves alternatively than institutions advocating in advance for them by environment pointers,” she claimed. “The gain is that folks can dress in a mask themselves and come to feel rather safeguarded. But of system, equally folks wearing a mask is certainly a lot much better.”

Other health and fitness care methods all around the condition have by now altered their masking regulations.

CentraCare, which has amenities across Minnesota, claimed their masking change also went into effect on April 2. The group stated that things associated to COVID-19 — such as employee an infection prices and the selection of clients they ended up dealing with with the virus — arrived into participate in in the final decision.

“While COVID-19 is not more than, it’s adjusted greatly because it initial started off. The health impacts are considerably less serious and mortality costs are much lower,” explained Dr. George Morris, who led CentraCare’s COVID response, in a assertion. “We even now have some protocols in location for personnel masking — and our clients need to go on to mask if they have any respiratory signs and symptoms. We will rely on carefully monitored metrics to information long run selections [sic] similar to masking if our atmosphere changes.”

Essentia Well being, which has facilities in central Minnesota and in the Duluth spot, eased masking limitations on April 3. In their announcement, officers mentioned this “does not apply to Essentia’s extensive-term care/nursing residence facilities or assisted residing facilities, which will proceed to examine masking protocols independently. Hospice workers will stick to the procedures of the amenities they enter.”

Officers at Fairview Wellness Solutions stated they’re talking about their masking policy, but did not have something to announce at this time. 

Imagine a World Where You Control If and When You Go Through Menopause

menopause
decorative model uterus made frome paper on pink background top view, copy space

Elena Nechaeva//Getty Pictures

Imagine a environment in which women of all ages get to regulate when—or even if—they go by menopause. This is the vision CEO Daisy Robinton, PhD, established forth when she cofounded Oviva Therapeutics, a organization dedicated to answering the quite a few unanswered queries in feminine physiology via impressive biomedical study and the growth of therapeutics that will delay the drop of the ovaries.

Get a preview of Oprah Daily’s interview with Robinton and look at the entire online video under.

Why are ovaries so necessary to women’s health and fitness?

Ovarian health is a basic pillar of our general health and very well-being. It really sustains us, and unfortunately, the ovaries age at an accelerated amount relative to the relaxation of the system.

As a lady strategies menopause, the range of eggs she has, a.k.a. her ovarian reserve, declines. And the moment this hits the small threshold, that is a trigger for menopause. When the ovaries halt performing, women have enhanced risk of cardiovascular ailment, osteoporosis, immune dysfunction, neurocognitive decline, issues with snooze, complications with sexual intercourse.

So in supporting the functionality of the ovaries for a lengthier period of time of time, we’re hoping that we’re ultimately supporting the health and fitness of women for a extended period of time of time. In other terms, if you can sluggish that decrease, you could potentially forestall menopause or pick out not to have it entirely.

Was it stunning to you how beneath-investigated, beneath-resourced women’s well being is?

There is not a large amount of sources for women of all ages to recognize their individual well being, but also there’s a lack of research in this place, a lack of understanding of female physiology that is been historic in biomedical investigation and scientific development. I was seriously shocked to find out how underrepresented woman physiology was in not only biomedical research but also scientific progress. It was not till 2016 that feminine animals were being demanded to be incorporated in NIH-funded research, and it wasn’t until eventually the early nineties that female folks were mandated to be integrated in medical trials.

What encouraged you to start Oviva Therapeutics?

I consider a major piece of it is becoming a female of reproductive age, fascinated in acquiring little ones and remaining curious about my individual wellbeing, and then knowing via that discovery that there was a lot I didn’t know—that no person knew due to the fact of the historic underrepresentation of female topics in medical research.

I requested myself, what would we know about human biology if we had focused the exact total of focus to review female physiology as we have to male physiology? And how has this impacted us more broadly as a modern society?

preview for Daisy Robinton Is Helping Women Take Control of Menopause

Any information released by Oprah Day by day is for informational functions only and does not constitute health care information, diagnosis, or treatment. It need to not be regarded as a substitute for experienced advice from your healthcare service provider.

In a refreshingly candid conversation with Oprah Day-to-day Insiders, Oprah, Maria Shriver, Drew Barrymore, and doctors Sharon Malone, Heather Hirsch, and Judith Joseph, we established the document straight on all issues menopause. Come to be an Oprah Every day Insider now to get obtain to this discussion and the comprehensive “The Daily life You Want” Course library.

Fitness & Nutrition Workout Challenge Program With DNA Analysis For Women Launch

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Printed April 4, 2023

Fitness & Nutrition Workout Challenge Program With DNA Analysis For Women Launch

This new challenge plan makes use of biometric facts to make individualized fitness and nourishment regimens for its users. The obstacle normally takes place around the system of three months and entails weekly fitness benchmarks, personalised coaching, dietary steering, and significantly extra.

Far more facts is available at https://keap.page/bay721/spring-supply.html

FitFX Global’s newly introduced Spring Into Exercise Challenge has been developed to enable those who are experience trapped and unable to take company about their health and fitness to do so additional correctly, without the need of overexerting themselves. The challenge provides reasonable, achievable objectives with regular 1-on-1 and team check-ins for included accountability.

The obstacle is currently being promoted to people residing in Bethesda, Potomac, and Rockville Maryland in a generate to build the two an on the internet and in-person neighborhood of health-minded individuals there.

The software commences with a biometric examination, which can decide how a member’s genetic profile might effect their health journey so that their personalised prepare can be tweaked accordingly. The DNA screening checks for prospective difficulties such as food items intolerances, genetic predisposition to disease and injury, hormonal equilibrium, as perfectly as macronutrient profile.

Pursuing this assessment, the specialist group who are at the forefront of this system will make a weekly diet plan dependent on that genetic profile. This approach will comprise particular, simple recipes that are developed to maximize the ingestion of total proteins, amino acids, and micronutrients to assistance the overall body and immune method during the duration of the challenge.

This obstacle also presents customers with weekly fitness strategies showcasing 3 virtual pre-recorded exercises. These workout routines are offered by using the FitFX application, which is optimized especially for this challenge and enables users to monitor their development and receive soon after-action stories pursuing every single weekly exercise routine completion.

Guidance is also out there in the form of are living coaching, group counseling, and particular weekly check out-ins with the crew. Around the system of these sessions, members in the software will be guided carefully towards achievement by a supportive group of like-minded people today, all of whom have the exact same ambitions and aspirations.

Throughout the application, contributors will have accessibility to a panel of professionals in areas these as sickness and injuries prevention, corrective physical exercise, athletics nutrition, and actual physical therapy. They will also be invited to be part of an exclusive Fb group to connect on a own amount with other associates for even more aid.

Extra aspects are out there at https://keap.page/bay721/spring-give.html

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COMTEX_428324858/2824/2023-04-04T07:33:47

Yong Li Dong accused of receiving stolen medical supplies

The investigation and arrest spun out of an investigation into the theft of professional medical gear in Columbia that led to an arrest and seizure of goods past month.

COLUMBIA, S.C. — Columbia Law enforcement have arrested a gentleman who they say experienced stolen health care tools at his residence, element of an ongoing probe into how clinical materials have been taken from a neighborhood hospital.

Officers claimed Wednesday they charged 54-year-previous Yong Li Dong with getting stolen goods. He is no cost on bond. 

The investigation and arrest spun out of a continuing investigation into the theft of health care equipment in Columbia that led to an arrest and seizure of merchandise late final thirty day period.

In this most new incident, officers say they obtained a lookup warrant to lookup Dong’s property in Richland County. Officers say they uncovered medical goods which include gloves and uniforms with an approximate worth of $70,000.

Officers reported they carried out a separate research of a home on Standish Street in which they identified a lot more medical provides with a benefit of $5,000.

In March, officers arrested 36-calendar year-old Gregory L. Gill, a former Prisma Overall health staff. He was billed with two counts of grand larceny 

Columbia Police claimed the original investigation began following protection at Prisma Wellness Baptist Clinic reviewed security video clip on Feb. 23 and reported the theft of an electrocardiogram machine value $25,000. They afterwards described an additional theft to law enforcement on March 1 of two “Welch Allyn” devices that were being valued among $30,000 and $50,000 and a mobile pc really worth about $8,000.

Authorities believe that the merchandise may possibly have been stolen to be resold.

Investigators discovered and recovered most of the gear from a home on Indigo Springs Drive where the Richland County Sheriff’s Office assisted and started their own investigation.

The sheriff’s division declared last Friday that it had observed “hundreds of hundreds of dollars” in stolen things at the house of 54-yr-aged Yong Li Dong in the 200 block of Indigo Springs Generate.

Although in the dwelling assisting with the Columbia Law enforcement investigation of stolen healthcare tools, deputies explained they located hundreds of merchandise – a lot of with security tags nonetheless attached – that they suspected ended up tied to shoplifting scenarios in the space.

Investigators valued the stolen products experienced a cumulative rate tag of about $500,000 and incorporated goods from Lowe’s, Walmart, Household Depot, Goal, and other organizations that experienced decline prevention teams appear to get better their products.